Your here because you have pain in your shoulder blades,shoulder,and or rotator.
Nonetheless here's a article that includes a few "Powerful" remedies to stopping the pain! 1) Doorhandle stretch - stand before a closed door, and grab the knob with your hands (I use a bath towel and sometimes a chair).
Step back way from the door and then lean forward while still holding onto the door knob.
Bend over 90 degrees from your waist with your arms pointing towards your feet.
And just keep repeating.
"I do 10-12 reps"...
2)Wall stretch - Face the wall, about a foot a way.
Hands and arms up above chin level.
Walk towards the wall while slowly walking your hands up the wall.
The closer you get to the wall the more you'll keep trying during the set and even on a daily basis to reach higher and farther to improve you flexibility in this particular stretch.
3) Behind the back stretch - Here's one of my favorites but could be difficult if your like me who had a pretty bad tear in his rotator.
But bring both hands behind clasping them together and slowly lift up, with a steady breath,on a 20 second count.
Increase height gradually! 4) Doorframe stretch - In between the doorway, making a 90 degree angle with your arms.
Rotate your shoulder up and down gradually increasing and decreasing the speed.
5) Rest and ice- Finally it's all about rest.
(commit to 6-8 hours the next few weeks) But more importantly ice your shoulder because of the inflammation developed during your strength work!